Tuesday, February 12, 2002  
 
Bench Press  
290x1 plus 1 with a touch spot and 1 forced  
225x12  
245x5  
Incline Presses were way down.  I think my shoulders were a little sore today-
probably the reason for my bad day.  
 
Sunday, Feb. 17, 2002  
 
I've been off the weights for a few days; I'm really not exactly sure how I'm going 
to modify my training split; right now I'm hitting the weights 4 days out of 6 
(although I'm only doing 3 right now because of a pulled muscle in my leg that is 
preventing me from getting a leg workout in).  Anyways, right now my schedule is 
as follows;  
 
Day 1: Chest  
Day 2: Back  
Day 3: Shoulders/Arms  
Day 4: Off  
Day 5: Legs  
Day 6: Off  
 
I would like to add in another day of lifting and cut out an off day since I really feel 
like I have the energy to do so.  I would normally split up shoulders and arms, but 
if I move any of those workouts a day later I think I'll have problems recovering in 
time.  Who knows, maybe I'll double up the workouts or something….  
 
About a month left of bulking guys, and I really want to try and hit the big 225 in 
bodyweight.  I plan on cutting down close to 200 over the summer; maybe more 
or less, we'll see.  I'd also like to get by bench up to 315, and squats along with 
dead-lifts to an easy 500.    
 
8:15 I woke up, ate about 300 cal of cereal along with another 300 cal of shake 'n 
back chicken.  (I didn't feel like a protein shake this morning).  I also took 200mg 
of 1- AD  
 
 
Mon. Feb 18, 2002-Chest day  
 
9:00 Wake up, had about 350 calories worth of wheat thins, 2 caps 1-AD  
10:15 2 scoops protein powder(44g protein, 240 calories)  
12:15 7 egg white, 5 eggs.  Some low-fat sour cream, 2 caps 1-AD (60 g protein 
and 550 calories or so)  
Snacked a little bit before I went to the gym (200 calories)  
 
Chest workout-weigh in 218.6  
Bench Press  
2 warm-up sets; 135x16, 225x6  
295x2 plus 2 forced (PR)  
245x10 plus 1 forced (PR)  
Incline Press  
240x6 or 7 plus 1 forced (PR)  
245x4 plus 1 forced  
I don't remember the rest…I went very light on the dumbbells today as my 
shoulder is still giving me a little trouble.  A total of 20 very intense sets.  I was 
puking in the bathroom afterwards, and I feel like my throat was burned from it… 
Oh man, and this is the easiest of the workouts….  
 
4:11 Post workout nutrition:  3 cups milk, 3 scoops protein powder, 2.5tsp 
creatine powder, 4 multivitamin for a total of 90g protein, and around 550 calories  
4:25 2 bananas, a few cups of grapefruit juice to spike the insulin levels.(350 
calories)  
 
6:20 Spaghetti with meat sauce, 3 scoops protein powder in water (70-73 g 
protein, 600-700 calories)  
8:45 2 protein bars, 1 bottle water(68g protein, 520 calories)  
11:00 3 scoops protein powder in water, Spaghetti with meat sauce (70-73 g 
protein, 600-700 calories)  
I'm at 405 g protein and 4,060 calories for today… I figure I'll stay up late tonight 
and get in a 4 scoop powder shake brining my total to 493 g protein, and 4,860 
calories.  Wow, that's a lot of food!…Well I am bulking though.  
 
Goals for tomorrow:  
I'm going to go a little stricter on my diet, but keep calories around the same 
(4500 or so), while keeping protein around 500.  I'm training back, so here's what 
I'm looking for in terms of weights:  
Deadlifts  
Maybe go for a 500 max, or hit 435x3...I'll see how I'm feeling.  
 
 
Tuesday, Feb. 19, 2002  
 
10:00 I think this was when I woke up, not too sure though.  Anyways, I ate a 
bowl of cereal and 3 scoops protein powder… (74g protein, and 550 calories).  I 
took 2 caps 1-AD too.  
12:00 I had a plain grilled Chicken sandwich from McDonald's (ew, yuck!) along 
with a little snacking here and there.  (30 g protein, 400 calories).  I took 2 caps 
1-AD  
12:25 4 caps Xenadrine  
 
*The left side of my back feels a little tight today…I hope this won't affect my 
training so much.  
 
 
Weigh in 219.4  
 
Deadlifts  
225x6  
315x4  
405x1  
Missed 500 twice  
One arm dumbbell rows  
95sx12  
110sx10  
140sx6  
Sitting cable rows  
170x12  
190x10  
210x8  
230x4  
Don't remember the rest of the training, but I got in about 18 sets or so.  
 
2:55: 2 cups milk, 3 scoops protein powder, cookie I couldn't help myself (80g 
protein, 500 calories)  
 
***Don't remember what else I ate the rest of the night, but it was pretty 
consistent with my normal diet***  
 
 
Wednesday, Feb 20, 2002--Arms/Shoulders today!  
 
10:00 Wake up, eat; 3 scoops protein powder, big bowl of cereal (80 g protein, 
600 calories), 2 caps 1-AD  
1:00 3 scoops protein powder, baked lays potato chips (70 g protein, 550 
calories)  
3:00 2 scoops protein powder, turkey sandwich, baked lays (75 g protein, 600 
calories)  
4:00 4 caps Xenadrine, 2 caps 1-AD  
 
 
 
 
 
 
 
 
Training, weigh in 220.9  
Close Grip Bench Press  
135x10 (warm-up)  
185x10  
225x4  
205x7  
(supersetted with)  
Sitting Dumbbell Curls  
35sx12(warm-up)  
40sx12  
40sx12  
40sx10  
Preacher Curls  
25 on each side x 12  
30  on each side x 10  
(supersetted with)  
Overhead Dumbbell Extensions  
80x12  
90x10  
I don't remember the rest; a total of around 9-11 sets for biceps and triceps each. 
 I hit 3 sets of shoulders on a machine-they got a good pump going from the 
bench presses for some reason…  
 
 
5:00 3.5 cups milk, 2 scoops protein powder, 3 tsp creatine monohydrate (70g 
protein 450 calories)  
5:15 cookie(yay!), fat free ice-cream